Ted英语演讲：如何让压⼒成为朋友（中英双语）
视频介绍
压⼒⼀直被视为健康的敌⼈！但新研究表明：压⼒只有在你觉得它是健康威胁的时候，才会对健康有不利影响。⼼理学家凯利•麦格尼格尔⿎励⼈们⽤更积极的态度看待压⼒，并且提出了⼀种从未被提及的减压⽅法！
鹅儿中英⽂演讲稿
舍得书法
Kelly McGonigal: How to make stress your friend 如何让压⼒成为朋友
I have a confession to make, but first, I want you to make a little confession to me. In the past year, I want you to just rai your hand
我要坦⽩⼀个事实但是⾸先，我希望你们能够对我做出⼀点坦⽩。在过去的⼀年⾥，只要举⼿就好
if you've experienced relatively little stress. Anyone?
你们是否经历过相对较⼩的压⼒。有⼈吗？
大唐荣耀歌曲
How about a moderate amount of stress?
那么中等量的压⼒呢？
Who has experienced a lot of stress? Yeah. Me too.
谁⼜经历过很多的压⼒呢？好的。我也⼀样。
But that is not my confession. My confession is this: I am a health psychologist, and my mission is to help people be happier and healthier. But I fear that something I've been teaching for the last 10 years is doing more harm than good, and it has to do with stress. For years I've been telling people, stress makes you sick. It increas the risk of everything from the common cold to cardiovascular dia. Basically, I've turned stress into the enemy. But I have changed my mind about stress, and today, I want to change yours.
但是那不是我要坦⽩的。我要坦诚的是：我是⼀个健康⼼理学家，我的任务是使⼈们更加的开⼼和健康。但是，我恐怕过去⼗年我⼀直所教授的带来的坏处要超过好处，这些都与压⼒有关。多年以来，我⼀直告诉⼈们，压⼒能够使你们变得脆弱。压⼒能够增加患上很多疾病的风险：从普通感冒到⼼⾎管疾病等到⼼⾎管疾病。事实上，我把压⼒看作敌⼈。但是，我已经改变了我对压⼒的看法，⽽且今天，我也要改变你们对压⼒的看法。
Let me start with the study that made me rethink my whole approach to stress. This study tracked 30,000 adults in the United States for eight years, and they started by asking people, "How much stress have you experienced in the last year?" They also asked, "Do you believe that stress is harmful for your health?" And then they ud public death records to find out who died.
让我以⼀个使我重新思考我所有对压⼒看法的研究开始。这个研究追踪了30，000 个美国成年⼈ 8 年，研究以问这些被研究者 “在过去的⼀年⾥，你们经历过多少的压⼒”开始同时，他们也被问到：“ 你们相信压⼒对你们的健康是有害的吗？之后，研究者使⽤公众死亡记录来确定谁死亡了。
Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent incread risk of dying. But that was only true for the people who also believed that stress is harmful for your health. (Laughter) People who experienced a lot of stress but did not view stress as harmful were no more likely to die. In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.
⾸先是⼀些坏的消息，那些在过去的⼀年经历较多压⼒的⼈们死亡的风险增加了43%。但是这只是针对那些相信压⼒对健康有害的⼈们。 (笑) ⽽那些经历较多压⼒但是并不认为压⼒对⾝体有害的⼈们并不容易死亡。实际上，他们的死亡风险在这个研究的所有测试者，包括那些经历相对较少压⼒的⼈们中是最低的。
Now the rearchers estimated that over the eight years they were tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you. (Laughter) That is over 20,000 deaths a year. Now, if that estimate is correct, that would make believing stress is bad for you the 15th largest cau of death in the United States last year, killing more people than skin cancer, HIV/AIDS and homicide.
⽬前，研究者们估计在过去他们追踪死亡的8 年当中，追踪死亡的8年当中，有182，000 个美国⼈过早的死亡了，但是并不是因为压⼒，⽽是因为相信压⼒对他们的健康是有害的。（笑）这表明，每年会有超过20，000的死亡者。⽬前，如果这⼀估计数字正确的话，将会使相信压⼒对⾝体有害这⼀观念成为过去⼀年中美国第⼗五⼤死亡因素，多于⽪肤癌，艾滋病和被谋杀的死亡⼈数。
You can e why this study freaked me out. Here I've been spending so much energy telling people stress is bad for your health.
这些你们知道为什么这⼀研究使我抓狂了吧。过去，我⼀直花费⼤量的经历告诉⼈们压⼒有害于你们的健康。
So this study got me wondering: Can changing how you think about stress make you healthier? And here the science says yes. When you change your mind about stress, you can change your body's r
espon to stress.
因此，这⼀研究使我觉得疑惑：是否改变对压⼒的态度能够使⼈们更健康？科学告诉我们确实如此。当你改变你对压⼒的观念你便能改变你⾝体对于压⼒的反应。
Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. It's called the social stress test. You come into the laboratory, and you're told you have to give a five-minute impromptu speech on your personal weakness to a panel of expert evaluators sitting right in front of you, and to make sure you feel the pressure, there are bright lights and a camera in your face, kind of like this. And the evaluators have been trained to give you discouraging, non-verbal feedback like this.
现在，我来解释⼀下这⼀原理，我希望你们都假设⾃⼰参与⼀个设计使你们感觉到压⼒的研究中。这⼀研究叫做社会压⼒测试。你们进⼊⼀个实验室，被告诉你必须对着坐在你⾯前的专家评委做⼀个五分钟的事先⽆准备的关于你性格弱点的演讲，同时为了确保你感受到压⼒会有明亮的灯光和摄像机打在你的脸上，就像这样。⽽这些评委，则事先训练好给予你消极的⾮语⾔上的反馈，就像这样。
Now that you're sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the experimenter has been trained to harass you during it. Now we're going to all do this together. It's goi
ng to be fun. For me.
现在，你已经⾜够的失落，然后进⼊到第⼆部分：数学测验。令你措⼿不及的是实验⼈员在这个过程中不断的打扰你。现在让我们⼀起来做这个实验。这将很有意思。对于我来说。
Okay. I want you all to count backwards from 996 in increments of ven. You're going to do this out loud as fast as you can, starting with 996. Go! Audience: (Counting) Go faster. Faster plea. You're going too slow. Stop. Stop, stop, stop.
我希望你们所有⼈倒数数字从996 开始以7递减。你们必须⼤声的说出来尽可能的快，从996开始。开始！听众（数数）快点。快点。你们太慢了。停。停，停，停。这位男⼠错了我们必须从新开始。
That guy made a mistake. We are going to have to start all over again. (Laughter) You're not very good at this, are you? Okay, so you get the idea. Now, if you were actually in this study, you'd probably be a little stresd out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret the physical changes as anxiety or signs that we aren't coping very well with the pressure.
你们并不擅长于此，对吧？因此，你们知道那种感觉了吧。如果你们真的参与到这个研究当中，你们
夕阳西下时应该会有⼀些压⼒。你的⼼脏也许会砰砰直跳，你也许会呼吸加快，也许会⼀头汗⽔。正常情况下，我们会解释这种⾝体的改变为焦虑或者我们不能很好应对这种压⼒的信号。
But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? Now that is exactly what participants were told in a study conducted at Harvard University.
但是如果你们把这些看作为你们⾝体充满活⼒并准备好应对这⼀压⼒的信号⼜会怎样？这些话实际上正是参与者在哈
但是如果你们把这些看作为你们⾝体充满活⼒并准备好应对这⼀压⼒的信号⼜会怎样？这些话实际上正是参与者在哈佛⼤学参与这项研究时所告知的。
Before they went through the social stress test, they were taught to rethink their stress respon as helpful. That pounding heart is preparing you for action. If you're breathing faster, it's no problem. It's getting more oxygen to your brain. And participants who learned to view the stress respon as helpful for their performance, well, they were less stresd out, less anxious, more confident, but the most fascinating finding to me was how their physical stress respon changed. Now, in a typical stress respon, your heart rate goes up, and your blood vesls constrict like this.
在他们通过社会压⼒测试之前，他们被教会认定这些对于压⼒的反应是有利的。砰砰直跳的⼼脏是在为你的⾏动所做准备。如果你呼吸加快，没有问题。这将使你的⼤脑获得更多的氧⽓。那些学会将压⼒视为对他们的表现有帮助的参与者他们所感受到的压⼒⼤⼤降低，少了⼀份焦虑，多了⼀份⾃信，但是对于我来说更加令⼈欣喜的发现是他们⾝体对于压⼒的改变。现在，对于⼀定的压⼒，你的⼼率会加快，你的⾎管像这样紧缩。这也是慢性压⼒与⼼⾎管疾病有关的原因之⼀。持续在这样的状态下对⾝体没有好处。
And this is one of the reasons that chronic stress is sometimes associated with cardiovascular dia. It's not really healthy to be in this state all the time. But in the study, when participants viewed their stress respon as helpful, their blood vesls stayed relaxed like this. Their heart was still pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what happens in moments of joy and courage. Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s. And this is really what the new science of stress reveals, that how you think about stress matters.
但是，在这项研究当中，当参与者认为他们对于压⼒的反应有利，他们的⾎管保持松弛，就像这样。他们的⼼脏仍然在砰砰直跳，但这种跳跃实⼀种更健康的⼼⾎管系统活动⽅式。它实际上就和你开⼼
和受到⿎舞时的跳动⽅式相似。在你⼀⽣经历的压⼒性事件中，这⼀⽣理变化会有不同也许会是在50岁时由压⼒导致⼼脏病发作或者直到90岁还活的很好。这就是压⼒，这⼀新的科学所要揭⽰的，你怎样看待压⼒性事件。
So my goal as a health psychologist has changed. I no longer want to get rid of your stress. I want to make you better at stress. And we just did a little intervention. If you raid your hand and said you'd had a lot of stress in the last year, we could have saved your life, becau hopefully the next time your heart is pounding from stress, you're going to remember this talk and you're going to think to yourlf, this is my body helping me ri to this challenge. And when you view stress in that way, your body believes you, and your stress respon becomes healthier.
因此，作为⼀个健康⼼理学家我的⽬标也发⽣了变化。我不在想清除你们的压⼒。我想让你们在压⼒⾯前变得更好。⽽我们只是做了⼀点点⼲预。如果你举起你的⼿说在过去的⼀年当中你感受到了很⼤的压⼒，我们也许能救你的命因为可能下⼀次你的⼼跳因为压⼒⽽加速，你会记得这次演说然后告诉⾃⼰，这是我的⾝体在帮助我应对挑战。当你以那种⽅式看待压⼒，你的⾝体信任你，你⾝体对于压⼒的反应便得更加健康。
Now I said I have over a decade of demonizing stress to redeem mylf from, so we are going to do 豆芽成长记观察日记
one more intervention. I want to tell you about one of the most under-appreciated aspects of the stress respon, and the idea is this: Stress makes you social.
我刚才说过，在过去的⼗年当中我⼀直将压⼒妖魔化并试图从中挽回⾃⼰，因为我们打算做更多地⼲预。我想告诉你们对于压⼒反应最被低估的⼀个⽅⾯，那就是：压⼒可以使得你更社会化。
To understand this side of stress, we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get. It even has its own cute nickname, the cuddle hormone, becau it's relead when you hug someone. But this is a very small part of what oxytocin is involved in. Oxytocin is a neuro-hormone. It fine-tunes your brain's social instincts. It primes you to do things that strengthen clo relationships. Oxytocin makes you crave physical contact with your friends and family. It enhances your empathy. It even makes you more willing to help and support the people you care about.
为了了解压⼒的这⼀作⽤，我们需要谈谈⼀种激素，催产素，我知道催产素已经得到⼀种激素应该得到的最多的宣传。催产素甚⾄有⼀个可爱的别名，拥抱激素，因为当你拥抱某个⼈时，催产素将会释放。但是这仅仅是催产素作⽤的很⼩⼀部分。催产素是⼀种神经激素。它可以很好的调节⼤脑的社会本能。催产素能够促使你做⼀些能够加强与别⼈联系的事情。催产素使你渴望与朋友和家⼈有⾝体上的接触。催产素能够增加你的情感。它甚⾄能够使你更愿意帮助和⽀持那些你关⼼的⼈们。
Some people have even suggested we should snort oxytocin to become more compassionate and caring. But here's what most people don't understand about oxytocin. It's a stress hormone. Your pituitary gland pumps this stuff out as part of the stress respon. It's as much a part of your stress respon as the adrenaline that makes your heart pound. And when oxytocin is relead in the stress respon, it is motivating you to ek support. Your biological stress respon is nudging you to tell someone how you feel instead of bottling it up. Your stress respon wants to make sure you notice when someone el in your life is struggling so that you can support each other. When life is difficult, your stress respon wants you to be surrounded by people who care about you.
有些⼈甚⾄提议我们应该⿐吸催产素以使我们变得更加富有同情⼼和爱⼼。但是这正表明⼤部分的⼈们并不了解催产素。它是⼀个压⼒性激素。你的脑垂体释放这种物质作为对压⼒反应的⼀部分。它就像机体对于压⼒反馈性的释放肾上腺素以使⼼跳加快⼀样。当机体应对压⼒释放催产素时，它能够促使你去寻找⽀持。机体应对压⼒的这些⽣理性变化促使你告诉别⼈你的感受⽽不是隐藏在⼼理。你的这些应对压⼒的反应试图确保你注意你⽣活当中的⼈，以使当他们遇到困难的时候你可以互相帮助。当⽣活变得困难的时候，你的这些对于压⼒的反应是你处在那些关⼼你的⼈周围。
Okay, so how is knowing this side of stress going to make you healthier? Well, oxytocin doesn't only act on your brain. It also acts on your body, and one of its main roles in your body is to protect your c
ardiovascular system from the effects of stress. It's a natural anti-inflammatory. It also helps your blood vesls stay relaxed during stress. But my favorite effect on the body is actually on the heart.
因此，你们应该知道压⼒的这⼀作⽤为什么能使你们更健康了吧？催产素并不仅仅作⽤于你的⼤脑。它同样作⽤于你的⾝体，它对于机体的重要作⽤之⼀是保护你的⼼⾎管功能避免压⼒带来的伤害。催产素是天然的抗炎物。它能帮助你的⾎管在应对压⼒时保持放松。但是我最感兴趣的对于机体的作⽤实际上是⼼脏。
Your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your heart, and the cool thing is that all of the physical benefits of oxytocin are enhanced by social contact and social support, so when you reach out to others under stress, either to ek support or to help someone el, you relea more of this hormone, your stress respon becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress respon has a built-in mechanism for stress resilience, and that mechanism is human connection.
你的⼼脏有催产素受体，它能帮助⼼肌细胞在再⽣和从压⼒导致的损伤中恢复。这⼀压⼒性激素能够强化你的⼼脏，更酷的事情是催产素对于机体的这些好处来源于社会化的联系，和社会化的⽀持，因
此，当你对于处于压⼒状态下的⼈伸出双⼿，⽆论你是在寻找帮助还是帮助别⼈你的机体都会释放更多的催产素，你对于压⼒的反应变得更健康，⽽你也能从压⼒中快速的恢复。我发现这⾮常的神奇，你机体对于压⼒的反应建⽴了⼀种释放压⼒的内在机制，⽽这⼀机制便是⼈类联系。
I want to finish by telling you about one more study. And listen up, becau this study could also save a life. This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking, "How much stress have you experienced in the last year?" They also asked, "How much time have you spent helping out friends, neighbors, people in your community?" And then they ud public records for the next five years to find out who died.
我想通过另⼀个故事来结束我的演讲。仔细听，因为这⼀研究也许能够挽救你的⽣命。这⼀研究追踪了⼤约1000位美国成年⼈，他们的年龄在34岁到93岁之间，这⼀研究开始时问他们： ”在过去的⼀年⾥你经历多少压⼒？“ 他们同样被问到，”你们花费多少时间来帮助朋友，邻居“ 和你社区⾥的⼈？“ 然后他们使⽤公共记录去发现在接下来五年内死亡的参与者。
Okay, so the bad news first: For every major stressful life experience, like financial difficulties or family crisis, that incread the risk of dying by 30 percent. But -- and I hope you are expecting a but by now -- but that wasn't true for everyone. People who spent time caring for others showed absolut
ely no stress-related increa in dying. Zero. Caring created resilience. And so we e once again that the harmful effects of stress on your health are not inevitable.
⾸先还是坏消息：对于每⼀个经历较多压⼒的参与者，⽐如经济困难或者家庭危机，压⼒能够增加30%的死亡风险。但是…我希望你们⼀直在期盼这个但是… 但是这并不是对于每⼀个⼈都是正确的。那些花费较多时间关⼼别⼈的⼈在死亡风险上并没有实质上的增加 —— 0！关⼼能够避免压⼒带来的伤害。然后，我们再⼀次看到压⼒对于健康的有害作⽤并不是并不是必然的。
How you think and how you act can transform your experience of stress. When you choo to view your stress
How you think and how you act can transform your experience of stress. When you choo to view your stress respon as helpful, you create the biology of courage. And when you choo to connect with others under stress, you can create resilience. Now I wouldn't necessarily ask for more stressful experiences in my life, but this science has given me a whole new appreciation for stress.
你如何思考及如何应对压⼒能够转变你对压⼒的反应。当你选择将机体对于压⼒的反应视为⼀种有利因素，你便建⽴的⼀种⽣理性激励。⽽当你选择在压⼒状态下与别⼈交流，你便能够建⽴保护机制。我并不需要在我的⽣活中需求更多的压⼒性经历，但是这⼀科学使得我对于压⼒有⼀种全新的认识。
Stress gives us access to our hearts. The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy, and when you choo to view stress in this way, you're not just getting better at stress, you're actually making a pretty profound statement. You're saying that you can trust yourlf to handle life's challenges, and you're remembering that you don't have to face them alone.
压⼒使得我们接触到⼼脏。充满同情的⼼脏能够发现⽽去及与别⼈联系的意义你那不断跳跃的⼼脏，如此的⾟苦⼯作以给予你⼒量和能量，当你选择以这种⽅式看待压⼒时，你不仅能够在压⼒下做的更好，实际上你正在创在⼀个⾼深的境界。你告诉你的⾝体去相信你⾃⼰能够应对⽣活的挑战，你时刻铭记你不需要⼀个⼈去⾯对。
Thank you.
谢谢
Chris Anderson: This is kind of amazing, what you're telling us. It ems amazing to me that a belief about stress can make so much difference to someone's life expectancy. How would that extend to advice, like, if someone is making a lifestyle choice between, say, a stressful job and a non-stressful job, does it matter which way they go? It's equally wi to go for the stressful job so long as you belie
ve that you can handle it, in some n?
Chris Anderson：你告诉我们的这些真的很神奇。对于我来说相信压⼒能够对于⼀个⼈的寿命产⽣如此不同的影响同样很神奇。我们是否可以从这去建议⽐如：那些正在⾯临在压⼒性⼯作及⽆压⼒⼯作之间选择的⼈他们应该选择怎么样的⽣活⽅式？在某种程度上，它是否等同于只要你相信你可以解决好压⼒，那聪明的选择便是有压⼒的⼯作？Kelly McGonigal: Yeah, and one thing we know for certain is that chasing meaning is better for your health than trying to avoid discomfort. And so I would say that's really the best way to make decisions, is go after what it is that creates meaning in your life and then trust yourlf to handle the stress that follows.
处处蚊子咬
是的，我们能够确信的⼀事实便是追梦的意义要⽐逃避不适对于你的⾝体更有好处。因此，我想说那是做出决定的最好⽅式，跟随那些能够对你的⽣活有意义的事情然后相信⾃⼰能够处理伴随的压⼒。
CA: Thank you so much, Kelly. It's pretty cool. KM: Thank you.
非诚勿扰停播⾮常感谢，kelly。这⾮常的酷。
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TED | 如何找到⾃⼰钟爱的⼯作？年轻⼈都应该看看
